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Running sounds pretty simple right? It’s walking, just faster. What we don’t realise is that in the absence of other forms of exercise, the mere act of running can help you in so many ways, from becoming acclimated to an active lifestyle to boosting your mood. There are numerous health benefits associated with running, not to mention it’ll help you get slim and fit. To get on the track and start running, it is important to wear the right sports gear, especially running shoes. It will play a major role in deciding the speed and overall comfort of the runner. In the next section, we’ll be addressing it.
Firstly, the shape of the soles needs to be shaped like your foot. It should not be rough around the edges and chafing anywhere. For running shoes, the cup of the heel must be layered in such a way that it cradles your foot. A proper heel counter will help the runner with extra stability and landing. For the upper foot, the toe box must be designed in such a way as to hold the fabric off the toes and prevent stubbing. Now comes the main body of the shoe, the outsole. This is the direct contact between the foot and ground and thus it makes sense that the material should be wisely chosen. Ideally, rubber or foam soles are suited for providing good bounce and increasing wear life. The important thing to keep in mind is how the shoe fits when you run.
Improving your running speed takes discipline, determination, training and focus. If you believe you can instantly run faster, you are mistaken. But it is a gradual effort that can be strengthened using the following tips to run faster.
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When you’re doing all this exercise and all the hard work, it is natural to also expect external results on your body, like weight loss. It should be put out there that weight loss by running and jogging is a very slow and steady process, as compared to the strict diet and intense gym exercises which have immediately dramatic results.
Running is a great way to lose weight. There are so many instances of countless women and men who have shed excess pounds and kept them off with the help of this simple form of exercise. As with anything in life, success is not guaranteed, however.
If you accompany running for weight loss with a sensible diet, it will enhance the effects. It is good to adjust your diet and eat better by cutting back on cookies, white bread, chips and other things processed.
A majority of us don’t consume excess calories, the difference is just the type of calorie consumed. Replace the above-mentioned junk with more fruits, vegetables and lean proteins and see what happens. It is likely that you will see good results and feel better just by adding more good calorie, high-nutrient foods, and you’ll naturally lose weight when you make the switch. It is important to keep in mind that lowering calorie intake
Some examples of low-quality foods are sweets, refined grains, fried foods and processed meat. On the other hand, high-quality foods like nuts, seeds, fish, dairy, vegetables and fruits are considered to be healthy for the body to eat during running.
To be a runner, your nutrition is of utter importance to display your peak performance. Before running, you might think of avoiding food because of cramping and gastrointestinal distress. But not eating enough food can leave you feeling lazy and lethargic.
Hence, finding the optimal balance between stuffing and starving will give you good results. There should be these essentials: carbohydrates, protein, fats, vitamins, and minerals in a healthy runners’ diet.
We all know that all athletes derive their energy from carbs. As a runner, carbohydrates should make up about 60% of your total calorie intake. It not only provides quick and long-lasting energy to our bodies; it also helps in working more efficiently. Eating the right kind of carbohydrates, such as:
Yes, bread and pasta are processed, but they are less harmful and they retain more of the nutrition the grain naturally provides. Choosing whole-grain pasta over white provides you with more nutrients (fibre) which can help you feel fuller longer.
Protein provides a scant amount of energy, but it is mostly to repair tissues damaged during training. In addition to being an essential nutrient, protein keeps you feeling full longer, which helps if you're trying to lose weight and not eat a lot every little while. Protein should make up about 20% of your daily intake.
Low cholesterol protein sources like lean meats, fish, poultry, low-fat dairy products and eggs are some foods to eat.
A high-fat diet may be counterintuitive to your journey of losing weight, so try to make sure that no more than 40% of your total diet comes from fats, that too from low-cholesterol fats. Foods such as nuts, oils, and codfish provide essential fats called omega-3s which are vital for good health and can help prevent certain diseases.
Research by experts has shown that getting about 3,000 milligrams (mg) of omega-3 fat a day is sufficient. (1)
Vitamins and minerals don’t give you energy like carbohydrates or proteins, but they are still an important part of their diet. Vitamins act like antioxidants and neutralize free radicals produced from exercising, which are harmful to our body. Getting your vitamins from whole foods is preferable to supplementation since evidence and research for the efficacy of supplements is debatable.
Minerals have major importance when it comes to running.
Thus, try to eat foods like a bagel with peanut butter, or ham and cheese on whole-wheat bread before you go running. You can also eat bananas, oatmeal and milk if you’re a vegetarian.
Last but not least, you might be wondering what results you’ll get after doing all the above workouts, diets and so much more. Well, fret not because the astonishing calorie reduction will be worth it. The American Council on Exercise declares that a 120-pound person (~54kg) burns about 11.4 calories per minute while running. Assuming that person goes on a 10-minute mile, they’ll burn 114 calories. The more you weigh, the higher the calories burnt doing the same exercise.
All benefits aside, the mere act of running will leave you with a sense of victory and enthusiasm, due to the surge of endorphins and happy hormone dopamine rushing through your body. We hope this guide will motivate you to put on those jogging shoes and start running today!
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